John Myers
B vitamins such as folic acid are essential for central processes in the body. You can find out here how much vitamin B9 you need and which foods you take in folic acid with.
Healthy diet: folic acid foods
Strictly speaking, the term folic acid stands for folate or vitamin B9. Sufficient intake of folic acid is important for many processes in the organism, but many people only know the vital substance as a “pregnancy vitamin”. Reason: Women who want to have children and pregnant women are advised by their doctors that an adequate supply of vitamin B9 can reduce the risk of birth defects. The German Society for Nutrition (DGE) recommends 550 micrograms of folate per day for this group of people: a quantity that can often not only be achieved by eating foods with folic acid. Even the normal daily requirement of an adult of 300 micrograms is sometimes not sufficiently covered in Germany compared to the other B vitamins.
These foods contain a lot of folic acids
Above all, those who eat little of the classic folic acid foods such as vegetables, legumes, eggs, and whole grain products run the risk of developing a folic acid deficiency. Symptoms include inflammation of the mucous membranes, loss of appetite, diarrhea, and cardiovascular diseases. This can easily be avoided with the right choice of food. Good sources of vitamin B9 are, for example
- Spinach
- Salad
- Kale
- Peas
- Soy
- beets
- Leek
- Beans
- Artichokes
- Asparagus
- Offal
- Nuts
- Camembert
- Wheat germ
You are welcome to enjoy these folic acid foods more often – not only, but above all as part of a diet during pregnancy. If you suffer from fructose intolerance, the need for folic acid can also be higher. On the other hand, people with histamine intolerance should be more cautious with the vitamin.
Is it possible to overdose on vitamin B9 from folic acid foods?
A harmful overdose of folate, the natural form of vitamin B9, is impossible according to the current state of the science. However, if you take too much folic acid via dietary supplements, you could experience one or the other undesirable effect. A special feature here applies to everyone who eats vegan: Too much folic acid can mask a vitamin B12 deficiency in them. It is, therefore, best to only take folic acid preparations in consultation with your doctor and otherwise rely on folic acid foods.
